WOD:
A. Bench Press: 8-10 / 6-8 / 4-6 / max reps / max reps E2MOM
B. “No Limits” by DB
0:00 – 2:00: hang power clean 95/65 RX+ 115/80 (55 and over 75/55)
2:00 – 3:00: rest
3:00 – 5:00: hand release push-ups or HSPU
5:00 – 6:00: rest
6:00 – 8:00: rope climbs or pull-ups or muscle-ups
8:00 – 9:00: rest
9:00 – 11:00: box jumps 24″/20″ or 30″/ 24″
11:00 – 12:00: rest
12:00 – 13:00: hang power clean 95/65 RX+ 115/80 (55 and over 75/55)
13:00 – 14:00: rest
14:00 – 15:00: hand release push-ups or HSPU
15:00 – 16:00: rest
16:00 – 17:00: rope climbs or pull-ups or muscle-ups
17:00 – 18:00: rest
18:00 – 19:00: box jumps 24″/20″ or 30″/24″
Score = total reps combined
REMINDER: We will have three classes on Christmas Eve: 730am, 9am, and 1030am. Childcare WILL be available from 845am-12pm. Sign up on MBO to reserve your spot in class!
All classes canceled on Christmas Day.
Strong ladies squatting heavy weight! I love it! 🙂
Now, this mama has a tiny baby and is exhausted and still shows up everyday and puts everyone to shame!!! looking awesome Naomi!! and Shana looking strong in the background!!!!
Yessiree…these two get it done. They ain’t scared of Overhead Squats.
Two of my favorite ladies! Strong and beautiful!
Naomi and Shana are as good as they get at CFHSV!
Naomi! There’s my little mama! So strong &encouraging!! Shana holding it down in the background. I see you boss
For these two, there are “no limits”!
I’m especially fond of that crazy lady in the back 🙂
Naomi and Shana! My girls doing work 🙂
BEAUTY AND THE BEASTS! Two of the sweetest and strongest! Love them both
A: 135(10)-165(8)-185(6)-205(3)-205(2)
B: 250 reps: 95# HPC, HRPU, Pullups, 24″ box jumps
Shana looking strong as usual!! I love working out with this strong, inspiring woman!! Thanks to all the CFHSV coaches and athletes!! You guys have been key in helping me throughout my pregnancy and after!!
Notice I quietly passed the torch back to her.
Love this picture of 2 strong and amazing women!
A. 65(8) 80(6) 90(4) 95(3) 95(3)
B. 177 reps Rx
39 hpc-32 HSPU, 4 rope climbs, 33 box jumps, 23 hpc-22 HSPU,
3 rope climbs, 21 box jumps
Enjoyed the 6:00 a.m. class! Thanks for the great coaching, Kodi!
These ladies make my heart happy every time I see them!
Love Naomi!!! Such a beautiful soul!!!
Go Shana!!! You look awesome!!
Yesterday’s WOD :
A. 230(10) – 275(8) – 310(4) – 350(2) – 350(2)
B. 18:22 rx +
Naomi, you can do it all friend! Your dedication and fight is incredible. Seeing you come back after having a baby and putting up phenomenal scores is amazing. Love working out with you!
A: 85-10 95-8 110- 6 120-2 120-2
B: 140 80#/ HSPU/ MU/ 24″
Yesterday’s WOD:
A: 140-10 160-8 185-6 205-2 205-2
B: 25:18 RX+ Bottom to top..
10:30 Open Gym (yesterday’s wod):
A: 195(8)-225(6)-260(4)-285(4)-290(3)…3rd day of sqt in a row, stayed 10#s under and chose less reps.
B: 21:44, RX+ (bottom to top)
– great time working out, punishing wod!
And Naomi and Shana looking like squatting masters!!!
AM: Yesterday’s WOD
A. 190(8)-220(6)-255(4)-285(2)-285(4)
B. 22:08 Rx+
PM: Today’s WOD:
A. 150(8)-175(6)-200(4)-225(3)-225(3)
B. 193 Rx+ 30″/MUs
A. 165(10)-195(8)-220(4)-240(1)-240(1)
B. 235, 115/MU/30in
Solid!
Yesterday’s Wod
A. 195(8) – 230(6) – 260(4) – 295(2) – 295(2)
B. 24:18 RX+
Today’s Wod
A. 160(8) – 190(6) – 215(4) – 240(2) – 240(2)
B. 199 RX+ 30″/MUs
Yesterday’s WOD:
A. Back squats: 8@155 – 6@180 – 4@210 – 1@235 – 2@235
B. 19:55 RX+, bottom to top
Today’s WOD:
A. Bench: 8@100 – 6@120 – 4@135 – 2@150 – 2@150
B. 219 reps RX+ (HSPU, 24″, muscle ups)
A: 55(10)80(7)85(4) didn’t do max reps….
B: 154 rx with HSPU
Yesterday’s WOD
19:14 RX+
Today’s WOD
187 RX+
Today’s WOD :
A. 165(10) – 195(7) – 220(4) – 250(1) – 250(1)
B. 216 rx + ( HSPU, Muscle Ups, 30″ )
165(10)-185(8)-205(6)-235(4)-235(4)
150 115, rope climbs, 30 ” , hspu first round hrpu second